How to Ride Rollers When Cycling

Many road cyclists buy indoor trainers without considering rollers. While you do have to learn how to ride rollers, they have several advantages. Besides helping to improve your spin and your bike-handling skills, rollers aren't nearly as boring to use as regular trainers.

Difficulty: Moderate

Instructions

Things You'll Need:

• Bike Shorts
• Bike Computers
• Bike Helmets
• Bike Jerseys
• Bike Pumps
• Bike Shoes
• Bikes
• Biking Gloves
• Indoor Bike Trainers
• Bikes

1. Adjust your rollers for the bike you will be using. Generally, you want the front drum to be just ahead of the front hub.

2. Make sure your tires are in good condition and properly inflated.

3. Set your rollers up next to a table, counter or in a door frame. You want to be able to catch yourself if you start to fall. Be sure to place yourself away from sharp or dangerous objects, in case you do happen to fall.

4. Understand that when you ride rollers, you have no momentum. If you do fall off at speed, you won't fly into the TV at 30 mph; you'll just flop over.

5. Put the bike on the rollers, get on the bike and clip into the pedals.

6. Relax. Take a deep breath.

7. Start in a high gear. When you improve, you'll be able to pedal in very low gears, but in the beginning, it helps to use bigger gears.

8. Start pedaling while still holding onto the table, counter or door frame. Get the wheels up to speed. The faster the wheels are going, the easier it is to balance.

9. Let go of the table, counter or door frame.

10. Concentrate on your spin. Keep it smooth.

11. Try not to look down. You may watch the front wheel, but many people find that it's easiest to fix on a point a few yards ahead.

12. Shift gears when you start getting comfortable.

13. Have fun. Soon you'll be able to ride no-handed.

Tips & Warnings

• Rollers will accentuate any problems you have with your spin. The next time you hit the road, you'll be sure to see an improvement.
• Buy the best rollers you can afford. The best rollers will last a lifetime, and are much smoother and easier to ride.

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on 6/30/2006 If you have purchased a set of rollers, or are thinking about buying rollers, I would guess that you have spent many hours on the bike. Your pedal stroke will be smooth enough to stay on the rollers. Having confidence in your riding ability will make the transition to rollers much easier!

on 1/24/2006 Please consider wearing a helmet. Let's face it, most head injuries on the road happen on curbs and bumpers at low speed. I have a cracked helmet that proved the same is true for door frames.

No hands. That is my ultimate goal. I can do one handed and even drink - that was last years goal.

on 11/22/2005 You'll feel like you're about to fall over immediately, but don't hold onto the door frame forever. I'm still learning how to go for long periods on my rollers, but it helped immensely to just go for it. Speed does seem to help. And don't look down!

on 11/22/2005 Even though your first time on the rollers is stressful, don't hold on to the bars too tightly. Do your best to relax and keep it smooth.